Lisa’s Chicken and Brussel Sprout Casserole

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I know… I hated the funny looking little green things growing up too.  BUT, my mother never added cheese, garlic and bacon to them!  Doctoring up Burssel Sprouts can make all the difference in the world, and you can use pretty much anything to give these some pretty incredible flavor!  Best part… Brussel Sprouts are incredibly healthy for you.  These buds are rich in protein, dietary fiber, vitamins, minerals, and antioxidants.  They work wonders to get rid of many health troubles.  In fact, a renewed interest is growing about health benefits these sprouts have to offer! (see facts below)

So before you throw out this recipe because you can’t stand the funny looking little vegetable… give it a try.  Put your own twist on the recipe.. I did.

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So with everyone getting home late last night, I just wanted something healthy, simple and slightly filling!  I broke out a recipe for sprouts that I got from a friend and I decided to doctor it up with a few extra’s… It turned out quite delicious!

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I Shredded some Fontina Cheese, thinly sliced my Brussel Sprouts, found some yummy Grill Mates Smokehouse Maple Seasoning, Olive Oil, Real Bacon Bits, Garlic, Chicken Breasts cut into bite size cubes and white rice.

I sauteed the garlic, bacon and brussel sprouts together in a little bit of Olive Oil.  While keeping that warm I cubed the chicken and put it into a frying pan with a little bit of Olive Oil and seasoned with Grill Mates Smokehouse Maple Seasoning.  (A new favorite of mine! yummy on sauteed red potatoes!)  Once the chicken was cooked I added it to the Brussel Sprout mix, along with some of the shredded Fontina Cheese and mixed well.  I then transfered it to a oven safe serving dish and grated the rest of the cheese over the top and placed into the oven warm to let the cheese slowly melt.  While the cheese was melting I made some white rice.  When ready to serve, spoon your Chicken, Brussel Sprout mixture over the rice and serve!  It was fabulous!  I would love to know your favorite ways to doctor up Brussel Sprouts… please share with a comment on my blog when you find a moment!  By the way… the family LOVED IT!  Another keeper in the recipe box!!

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Health benefits of brussel sprouts

  • The sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. 100 g brussel sprouts provide just 45 calories, nonetheless, contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol.
  • In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, prostate, and endometrial cancers.
  • Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating “Interferon-γ” receptors.
  • In addition, brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrin help protect from colon cancers by destroying pre-cancerous cells.
  • Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 85 mg or 142% of RDA. Together with other antioxidant vitamins such as vitamin A and E, it helps protect the body by trapping harmful free radicals.
  • Zea-xanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula-lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, “age-related macular degeneration related macular degeneration disease” (ARMD), in the elderly.
  • Sprouts are the good source of another anti-oxidant vitamin A, provides about 754 IU per 100g. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for acuity of vision. Foods rich in this vitamin have been found to offer protection against lung and oral cavity cancers.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 µg or about 147% of RDA. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain and thereby, preventing or at least, delay the onset of Alzheimer’s disease.
  • Further, the sprouts are notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism inside the human body.
  • They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Brussels sprouts are incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.

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